3 simple back exercises for bikini season

As bikini season approaches, everyone’s talking about abs and legs, legs and abs. But wait! What about what you CAN’T see in the mirror? That’s right, your upper back and shoulders! We want to show those off, too, right?

Here’s 3 easy upper back and shoulder exercises you can do at home. All you need is a resistance band!

Shoulder pressStand right on the middle of your band, legs hip-width apart, with one handle in each hand. You may need to squat or sit, watching your posture, to get the right tension. Start with your arms bent and your hands by your shoulders. Keeping your elbows facing out and your palms facing forward, press your arms straight up, past your ears, above your head. Then, bring them back down to your shoulders, being careful to control the bands- don’t let them control you!

Bent-over rowStay standing on the middle of that band! Keeping your knees and feet in line, tracking forward, squat slightly, and flatten your back so that your torso, neck, and head are parallel with the floor. Keeping your palms facing towards each other, pull the handles toward your armpits, pinching your shoulder blades together and keeping your elbows close to your body. Release back to your starting position being careful to control the bands- don’t let them control you!

To adjust your tension, create a loop in the center of the band, stepping now instead on crossed section. The bigger the loop, the tougher the exercise.

Back FlysFrom the same position as your bent-over row, begin with your arms reaching towards the ground, palms facing in. Keeping a slight bend in your elbows, open your arms out and up towards the ceiling until your arms are parallel with the floor. Be careful to not let your arms go past your back! After reaching that nice flat position, lower your arms back toward your starting position being careful to control the bands- don’t let them control you!

Again, to adjust your tension, create a loop in the center of the band, stepping now instead on crossed section. The bigger the loop, the tougher the exercise.

For each exercise, I recommend 3 sets of 15 reps. You can work one exercise at a time with a short (30 seconds to a minute) rest between sets, or go from one exercise to the next in one super-set, resting only after completing 1 set of each exercise (it’s faster and works you harder, but you will be worn out).

Add these this workout to your bikini-ready-abs-and-legs routine and you’ll be the belle of the beach!

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Ashley Lauren Barnard is a dance teacher and choreographer, and prior personal trainer. Ashley strives to reach out to other women, especially young adults and adolescents, about the importance of weight training and proper nutrition in building a healthy, realistic lifestyle. She writes about fitness, dance, and other hobbies on her blog at CANNONhq.com. Contact Ashley at this address.